Workout of the Week: All Around Energy

Posted on April 18th, 2014 at 7:00am — by FitnessGlo

This 45-minute click and glo workout is the perfect blend of simple cardio exercise sequences, total body strength endurance exercises, balance and abdominal work. This energizing workout will leave you feeling amazing.

Take this class with Amy: http://bit.ly/1h8ACxf

Workout of the Week

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The Best Ways to Improve Flexibility

Posted on April 16th, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

Ever wonder how important flexibility really is? Studies show that it is more important than you may think. David Geier, the director of sports medicine at the Medical University of South Carolina, says that “Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training. In fact, flexibility can help your body reach its optimum fitness level, may play a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illnesses.”

Looking to increase or improve your flexibility? Our trainers fill us in on how to get limber so you can get the most out of your workout and reduce the risk of injury.

  • Amy Dixon: The best way to increase flexibility is to stretch at least 10 minutes a day. Stretch your arms, neck, shoulder, legs, and back.  If you find problem prone areas, spend a little bit more time in those areas. If you don’t have time for a daily stretch, aim for a 10-minute stretch at least 2-3 times a week.
  • Michelle Dozois: Get out and move! The more you sit still the stiffer your body will get. Be sure to try a variety of workouts – everything from weight training to yoga. The more versatile you can get with the way you move, the more flexibility you’ll see.
  • Patricia Friberg: Myofascial release techniques using tools such as foam rollers or therapy balls can help improve flexibility, increase range of motion as well as prevent injury. Fascia is the connective tissue that is located within the muscles as well as throughout the body. When we get injured or are inactive the fascia stiffens and the muscles have restrictive movement. By rolling our the fascia you will bring more fluidity and circulation to the muscles allowing them move more freely. These techniques also assist in restoring the body’s proper alignment. Ask a Fitness Trainer
  • Denise Klatte: Flexibility can be dynamic or static. Think high kicks vs bending over and touching the floor. In order to increase your flexibility, your connective and muscle tissue must lengthen. This lengthening best occurs when your internal, core temperature is elevated, i.e. warmed up. If you are trying to increase your static flexibility, make sure your form and alignment are good and that you are holding the stretch or yoga pose for a minimum of 15-20 seconds. If your goal is to improve dynamic flexibility, move your limbs/joints/body through progressively larger ranges of motion, all while maintaining good posture and alignment. With all flexibility training, never over-stretch and always continue to breathe throughout your training session.
  • Petra Kolber: Yoga is a wonderful complement to any exercise program. Taking the time to do active stretching before your workout and also more restorative stretching after you move will help keep your muscles long and limber. Stretching is often the one element we leave out of our program, especially when we feel short on time. Making sure that you do indeed take the time to stretch out the muscles that you used during your workout will not only help you move through the day with more ease and grace, it will also help reduce the risk of injury in the future.
  • Alex McLean: There are many ways to improve flexibility. Foam rolling and massage can help to alleviate the adhesions or “knots” in the muscles. Incorporate dynamic stretching, using movement to stretch the muscles, into your warmup and cool down routines. FitnessGlo offers yoga and pilates classes that can supplement your flexibility needs.
  • Jeffrey Scott: Consistency is key to improve overall flexibility. Try to incorporate it at the end of every workout AND on days you are not working out take a 15 minute stretch class on FitnessGlo to improve flexibility. Incorporating stretching into your weekly fitness routine is a great way to improve flexibility which can improve posture and help reduce the risk of injury.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

 

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Teacher Feature: Jeffrey Scott

Posted on April 14th, 2014 at 7:00am — by FitnessGlo

Jeffrey Scott

Jeffrey is an International Fitness Presenter, Schwinn Master Trainer, Reebok Master Trainer and an Area Group Fitness Manager for Equinox Fitness Clubs. With over 20 years of experience in the Health and Fitness industry Jeffrey has conducted training workshops in over 15 countries around the world and is recognized as a top fitness educator, instructor and personal trainer who is known for his creative choreography and motivational teaching.

Work it out with Jeffrey, here:

  • Full Body Strength Progression: We use a single weight then two hand weights as we progress through a full body sculpting workout.
  • Multi Level Strength Segments: Get ready to have fun while getting a great workout! Using a step, one set of weights and an exercise tube we will work the body from head to toe with multi level strength segments interspersed with cardiovascular drills.
  • Tabata – Head to Toe Blast: One set of hand weights is all you need for this challenging full body tabata inspired workout. 5 exercises in total that target every muscle from head to toe.
  • No Equipment Total Body Toning: Click and Glow on the GO! No equipment used but a simple towel for this full body, cardio and toning workout. No equipment, no excuses, just hit play and let’s get go!
  • Circuits: When you are almost ready to step it up to a level 2 this is a great class to help you make that transition. A fun circuit workout utilizing one set of hand weights and a little bit of floor space. There are several intensity options for you to chose from. So hit play and let’s get started!

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Links We Love: The Change From Within Edition

Posted on April 13th, 2014 at 7:00am — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • Walking vs. Elliptical Training: “According to a number of recent studies, elliptical training results in greater activation of muscles in the buttocks and thighs than walking does, and less activation of muscles in the calf. Elliptical training also places greater strain on the lower back than walking because of how the muscles fire, a consideration for people with back problems.”
  • 2 Exercises Women Should Do Differently than Men: “When it comes to exercising, for the most part, there’s no reason women can’t do the same workouts as men. However, our bodies are different, so some things need to be considered.”
  • Why It Is Important to Exercise: “Do you want to consistently be in a better mood, reduce your stress level, alleviate anxiety, and give yourself a boost in confidence? By exercising, you do so much for yourself besides becoming stronger. Many people have trouble falling and staying asleep. It’s a problem throughout our society, as evidenced by the multitude of sleep aids available. When exercising regularly, sleep patterns will improve and can very well help people remove themselves from being dependent on a drug to get a good nights rest. Bottom line: run, push, walk, lift, jump, and pull yourself tired!”
  • How Regular Exercise Changes the Brain: “There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here’s another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills.”
  • Inspiring Change From Within: “I encourage you to take a step back during this month and switch your focus from achieving balance to instead concentrating on taking ownership of the key areas of your life. By mastering those areas, all the other details will fall into place.”

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Workout of the Week: Lift & Tone

Posted on April 11th, 2014 at 7:00am — by FitnessGlo

Lift and tone the bottom and stabilize the pelvis with this intense glute workout.

Take this class with Patricia: http://bit.ly/1sJkhbw

Workout of the Week

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6 Healthy Habits to Fit Into Your Week

Posted on April 9th, 2014 at 7:00am — by FitnessGlo

Six Healthy Habits

Many of you have asked us recently: What can women do in their daily routine (in addition to working out) to see physical and emotional benefits?

  • Ilyse Baker: That is an easy question for me to answer…I say DANCE! Why? It makes you feel more confident, sexier, happier, and empowered. Other things that you can do is take the time for you everyday. If you are like me, then you get caught up a lot of times with work and doing for others so any precious “ME” time is priceless, even if it is 5 minutes. It is something. Take walks in the park, have coffee with friends, beautify more, turn off your cell phones for 20 minutes, shut off social media for a day, read, laugh, and the list goes on and on.
  • Amy Dixon: Eat healthy foods. When we fuel our bodies with foods that are rich in vegetables, protein, and grains we increase our strength, endurance, mood and energy level. Receiving adequate sleep is another significant part of a living a healthy lifestyle. Sleep increases mind function, memory and overall energy and mood throughout the day.  I also suggest that women block out personal time each day. Take time to read, meditate, journal, buy some flowers, and laugh!Ask a Fitness Trainer
  • Michelle Dozois: I think this depends on what kind of person you are and what your day looks like. For some women, it’s vitally important to get time alone (I’m talking to you, Moms!). This could mean simply sitting still for five minutes with no interruptions with your eyes closed. For others, getting out and socializing provides a crucial boost to your immune system and your mood. Did you know there’s a bonding hormone called Oxytocin, which is released in high amounts when groups of women get together? Some studies have even shown that it naturally relieves pain.
  • Patricia Friberg: In addition to the workout, many people find success with activity trackers i.e. Fuel bands, pedometers, Fit bits etc. these devices will help you monitor your daily activity levels. Staying active throughout the day by taking “movement breaks” will  not only help with overall weight loss but can also improve productivity at home, work or school. Women find they are more focused, have more energy, and tend to make healthier food choices when they stay active throughout the day.
  • Denise Klatte: In addition to working out, women can find great benefit, both physically and emotionally, by being more mindful of the things we naturally do throughout our day…eat, drink, sleep, bathe. No additional time must be added to your already packed and busy day to find benefits. While eating, be aware of what your food choices are, drink more water, try to get 7-8 hours of sleep/night and take the time to enjoy your bath or shower. By increasing your awareness of the inside and outside of your body, you’ll be aware of how good your body feels and moves with a little TLC.
  • Petra Kolber: For me it is all about moving with gratitude and being a benefit seeker in every part of my life. From how you talk to yourself when you look in the mirror, to your outlook and attitude on life, work, exercise and relationships will all have a big impact, on not just your quality of living but also your quantity of life. Every morning name three things that you are looking forward to in your day and write them down. This simple action step done daily, will help set you up for a day that is full of positive emotion and physical well-being.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

 

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Teacher Feature: Alex McLean

Posted on April 7th, 2014 at 7:00am — by FitnessGlo

Alex McLean

In the fitness industry for 15 years, Alex McLean is certified through AFAA and ACE as a group exercise instructor and AFAA, ACE and NASM as a personal trainer. He is completing the comprehensive Pilates certification in Mat, Reformer and Equipment through Balanced Body University. He completed specialty workshops such as Kettlebells, ViPR, TRX and Kinesis to complement his training. Alex presented master classes for various fitness companies such as Reebok, Ballys and the Evolution Fitness Conference and numerous national charities such as the Workout for Hope, American Heart Association and the Muscular Dystrophy Association. A top 5 finalist in the Nike Rockstar Instructor Search, he is a master trainer for the Total Gym Gravity program and is currently working with Batuka to introduce its dance and fitness programming to the United States.

As an entertainer, Alex can be seen in fitness videos by Petra Kolber, Michelle Dozois, Reebok, Total Gym and Spinning.  He has danced for Leann Rhimes in the opening ceremonies of the Rose Parade, international hip hop troupe Nike Culture Shock, the Reebok Performance Team, Disney and Universal Studios. He worked as a dancer and trampoline aerialist for the NBA and WNBA. He has choreographed for the Reebok and FitTV sponsored Star Tour as well as various high school and college dance teams. He holds a BS in Marketing from Bentley College, Waltham, MA, and an MS in Marketing from Northwestern University, Evanston, IL.

Work it with Alex here:

  • Tabata – Full Speed Ahead: Let’s rev up the engines and charge full speed ahead in this amplified workout!
  • HIIT – Test Your Limits: This total body workout of short rest periods as work time increases will challenge your overall conditioning. Step up and test your limits!
  • Improve Posture & Muscle Strength: Moving while trying to balance heightens the demand on the core and the ability of the body to work as one unit. This dynamic control improves posture and muscle strength.
  • Shake Up and Wake Up: This class will get you moving and grooving on the dance floor! Moving slow, moving quick, to the right, to the left…all to shake up and wake up your FitnessGlo!
  • NonStop Flow with Alex McLean: This nonstop flow will get the heart pumping and sweat glistening, moving the lower body through different challenges!

 

 

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Workout of the Week: Cardio & Strength Step

Posted on April 4th, 2014 at 7:00am — by FitnessGlo

A total body workout alternating bouts of cardio using the step and strength training using a flat resistance band. A quick 30 minute workout that will leave you feeling energized and worked out.

Take this class with Michelle: http://bit.ly/1hazkHu

Cardio and Strength Step

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Working Out When Stressed

Posted on April 2nd, 2014 at 7:00am — by FitnessGlo

Ask a Fitness Trainer

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

This week’s question is: Is it a good idea to workout when feeling stressed?

  • Ilyse Baker: I think this varies with the type of person you are, how you deal with stress, why you are stressed, and what level of stress are you under. Always consult with a physician before working out especially if you are under a high level of stress. However, if it is normal stress like work is crazy, the kids are sick, or you need a break, etc…then I say working out is a great idea. Find a fun activity that makes you feel good from the inside out and put your all into it. For me, dancing is my ultimate stress reliever. I can express myself through the music and movement and I ALWAYS feel better after I dance! I let it all out on the dance floor! Now, it is your turn…go let it out! #YoullThankMELater
  • Amy Dixon:Yes, exercise has been shown to help reduce stress, anxiety and depression. Our bodies produce endorphins when we are physically active which boost our mood, energy level and relieve stress.
  • Michelle Dozois: This depends on the type of stress. Is it emotional? Work-related? Sleep (or lack thereof)-related? If you’re emotionally or professionally stressed, then a workout should help clear your mind and get your endorphin levels up. If you’re physically exhausted or on the verge of getting sick, then either skip your workout or do something gentle, such as yoga. I’ve seen my fair share of workout related injuries which came from physical exhaustion.
  • Patricia Friberg: Exercise plays an important role in stress reduction as well as it can decrease symptoms related to depression and anxiety. Studies show that exercise reduces stress hormones and stimulates the endorphins which helps elevate the mood. Behaviorally, exercise can improve self-esteem which can help with overall stress management.
  • Denise Klatte: If the stress you are experiencing isn’t elevating your blood pressure and heart rate to dangerous levels, I believe that working out is a great antidote to the stress and challenges of the demands of our busy lives. Not only does working out increase endorphins, circulation and your metabolism, it also moves those joints and muscles that are “tight” as a result of the stress. Additionally, the deep breathing that accompanies a workout decreases stress hormones and elevates the good ones. If nothing else, a good workout, no matter how short or long it is, can divert your attention from the stressors and provide you with a few minutes to focus on taking care of your self.
  • Petra Kolber: Exercise is a wonderful way to deal with stress and anxiety. Depending on how you manage your stress, a walk or run outside in nature may be the perfect option. Getting into nature gives us quick access into the power of being in the present moment. When we are in the present, versus worrying about what just happened or what is going to happen we are able to let go of those thoughts that can hold our brain hostage. Maybe a yoga class or simply sitting and slowing down your breath for a minute or two is just what you need. We all get stressed, but using movement and our breath to handle and manage our stress is one of the most important things we can do for our health.
  • Alex McLean: Absolutely! Stress can affect many facets of your daily life. Exercise helps to release the feel good endorphins in the body for a natural high.  It can improve your mood  and sleep patterns while distracting you from the stressors of the day.
  • Jeffrey Scott: I think it is a GREAT idea to workout when you are stressed. Exercise helps to reduce stress and improves your mood. Many times I have been stressed about a situation then worked out and suddenly I was able to find a solution to the problem or the problem just didn’t seem as big as it did before. Working out is key to stress reduction.

Ask a Trainer

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Teacher Feature: Petra Kolber

Posted on March 31st, 2014 at 7:00am — by FitnessGlo

Petra Kolber FitnessGlo Teacher

Petra is a motivational speaker and international fitness presenter. She is certified by ACSM, ACE and AFAA and is also a 200 RYT. Petra can often be seen on the national morning shows talking about the benefits of fitness and inspiring American’s around the country to lead a more active lifestyle. Petra is known as the teacher’s teacher having travelled to over 50 countries to present at various fitness conventions. Petra has choreographed and starred in over 35-award winning DVDs and has also been featured on several television workout shows. In addition to her work with FitnessGlo Petra is also the fitness expert for California Walnuts and Spry Living Magazine, is a member of the Gatorade G-Fit Team and is the spokesperson for Yes Fitness Music. Together with Yes Fitness Music she recently created the app Tempo Magic Pro, which is the first ever pitch control for the iphone and ipad.

Petra brings her own life experience to everything that she does. She is known for her ability to inspire and motivate women and men of all ages through her lectures, DVDs and television appearances. A cancer survivor, Petra was diagnosed in 1999 with Hodgkin’s Lymphoma. After 8 months of intensive chemotherapy and radiation, Petra was in remission. 10 years later she is cancer free and uses this experience to help motivate others who may be dealing with adversity. Petra’s approach is one of grace touched with humor.

Petra has been grateful to receive the 2011 ECA Female Presenter of the Year, 2010 ECA Presenters Choice Award, 2004 and 2003 ECA Female presenter of the Year. 2001 IDEA Instructor of the Year, 2000 Canadian Fitness Professionals International Presenter of the Year and was awarded Fitness Crusader of the Year by Health Magazine for her work within the fitness industry.

Work out with Petra here:

  • Lower Body Sculpt: Using a lighter 2-4lb medicine ball, this lower body workout moves the body through all planes of motion to target the muscles from all angles. Perfect workout for a recovery day.
  • Traditional Step: A traditional step class that builds on all the foundational moves found in the heritage of step aerobics. Petra then builds and adds layers and options so that you can add as much or as little complexity as you feel comfortable with.
  • Mix It Up: An integrated workout that uses a light 2-4lb ball to mix up the intensity (a volley ball or soccer ball is perfect) A three part routine that moves between, light boxing, traveling ball work and traditional athletic moves.
  • Cardio Burst: For a recovery day or a day you want a quick cardio burst at a lighter intensity. This workout gives you many different options for both intensity and complexity. From speed drills to power options, you make the choice. Let Petra be your coach as you find your inner athlete.
  • Core Synergy: A core workout that alternates between exercises that move the torso (upper body) and exercises that hold the body still. Both great ways to train the core and this workout will help with posture and strength.

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